1.3.19 Thursday

Mob: Softball Infras/Pecs x2m + Banded Shoulder Swimmers x45s ea (would you rather have 3 hands or 3 feet?)

2 rounds:

Ring Row x8-10

Plate T Raises x8

Row 250m

Calf Stretch x30s ea

Skill: Kipping Pullup Skill

2x5e PVC

Hollow Body

Superman

HBR

Bar Kips

1 set Max Kipping C2B (record #)

Rest 2m then EMOM x9

Min 1: 10 HB

Min 2: 10 Supermans

Min 3: 3-5 Kipping C2B

WOD: 14m AMRAP

1000m Row

100 DU

75 Situps

50 Air Squats

15 Strict HSPU (Pad)

Post STrength: 3 sets

Banded (Behind Bench Tri Ext) x15-20

Seated Rev Grip Lat Pulldown x10-12